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Signs that your body is screaming for a detox

May 12, 2019

1403

Detox

When you hear the word detox� you may have different ideas because it encompasses several ideas. Sometimes, you may think about strange herbal concoctions or pungent wheatgrass drinks. If you have experienced detoxing, you know about the several physical, mental, emotional and spiritual benefits it can offer you. When you understand detox, you'll understand why it is important to give your body a break from time to time.

Why should I detox

Our body kits working to remove toxins and unwanted material from different systems in the body. Over a long duration it can get run down from unhealthy food choices, alcohol, drugs, caffeine, stress and environmental toxins because all of these are part of the modern lifestyle. Even if you have a healthy lifestyle and you follow a healthy diet, your body may accumulate toxins from different sources. He need to remove the toxins and unwanted materials from the body to experience superior health and long-lasting vitality. If because of the toxins the vital organs of the body are placed under too much pressure, they will not be able to work efficiently and if that happens there will be illness and disease. You need to take some time to cleanse the body because that will nurture the vital organs. This is a system that will prevent future diseases and other health problems and will also provide immediate effects in the form of greater and energy, clearer skin, better digestion, mental clarity and many other benefits.

Important signs

The most important signs which will tell you if your body is screaming for a detox-

you constantly feel stressed, fatigued and overwhelmed
you suffer from frequent headaches or lack of mental clarity
you suffer from constant skin breakouts and blemishes or a dull and lacklustre complexion
you often have colds, flu is, bugs and viruses and you need to go on medication
You have problem with your digestion. It is troublesome, uncomfortable and irregular.
He often have coffee, alcohol, drugs and cigarettes
you often make less healthy food choices and you eat more fried foods, processed meat, dairy, gluten, processed foods, refined sugar and fast food
you often feel emotionally unstable, unmotivated, depressed and you lack energy and enthusiasm for life
you are overweight or obese
you are exposed to common environmental toxins like carbon emissions, herbicides, cigarette smoke, pesticides, artificial fragrances and household chemicals

Go for a holistic, natural detox

If you see the signs of your body screaming for a detox, you will need to go for a detoxing. That detox is an opportunity for your body to take a break from the regular grinding and self-cleansing and self-healing. A detox will help you to hit the reset button and start on a journey to become healthier, happier and more vibrant.

If you want to go for detox, you need a holistic, natural detox because it will offer you many benefits. Such benefits include prevention of chronic diseases, stronger immunity, assistance in losing stagnant weight, increased energy, bright and clear eyes, radiant and glowing skin, improve quality of life, balanced emotions, new healthy habits and routines among others.

References

1. Organic Health Protocol By Celebrity Trainer Thomas Delauer
2.Detox diets for toxin elimination and weight management
3.Detoxes� and Cleanses�

How to build muscle and lose fat together

May 11, 2019

1640

Your body can lose fat and buildmuscle simultaneously but it's not easy. Muscle growth is slower in a calorie deficit than a surplus but you need a calorie deficit for losing more fat. So, even though you can build muscle while losing fat, the muscle growth will be slower. It means you will have to be patient while trying to lose fat.

Maintain a moderate calorie deficit

It is possible to build muscle in a calorie deficit but you cannot lose fat unless are in a deficit. So, first you will need to create a calorie deficit but since we're trying to build muscle at the same time, the calorie deficit should not be too high. It can be moderate. However, to get more fat loss do not push yourself in too large a deficit. If you do that, it will result in muscle loss, energy and mood crashes and may also cause other problems.

Scientific studies have found that a calorie deficit of 750 calories is likely to help you to lose more fat and very little muscle. He can be aggressive with your calorie reduction and it will dramatically increase fat loss without sacrificing muscle but be careful not to be reckless with calorie restriction. A calorie deficit of 20 to 25% should be good enough for you to lose more fat.

Heavy compound weightlifting

Heavy compound weightlifting will help you to gain more muscle while using more fat. If you won the shredded look, you will need sufficient muscle and a low body fat percentage. If you are lean and you want to look better, you will have to keep adding more muscles to your frame as quickly as possible. Compound exercises can help you to do so.

Compound exercises involve multiple major muscle groups and you need whole body strength and effort to perform them. Some of the most important compound exercises include squat, deadlift, bench press and military press. On the other hand, isolation exercises involve one muscle group and there you need significantly less whole-body strength and effort. Some of the isolation exercises are cable flyes, biceps curl and side lateral raise. If you want the maximum muscle and strength, you will need to include more compound exercises in your workouts. There are scientific evidence which will prove the benefit of compound exercises.

Do HIIT cardio

It is possible to lose fat without doing cardio but if you want to lose fat as quickly as possible, it's important to include cardio in your workout routine. Working can also help you to lose fat and accelerate fat loss but if you want faster results, you will need to include high-intensity interval training (HIIT). In HIIT, you alternate between periods of burst and lower effort. It works because it pushes your body towards the metabolic limits and at the same time their low intensity intervals also allow you to recover. It is becoming more and more popular because it's better for burning fat and preserving muscle than the traditional low intensity steady state cardio. If you perform 4 to 6 30 second sprints, it will burn more fat than 60 minutes of incline treadmill walking. It increases your resting metabolic rate even 24 hours after exercise, it improves insulin sensitivity in the muscles and causes higher levels of fat oxidation in the muscles. All of that makes it more effective in fat burning.

References

1. Nick Nilsson – Mad Scientist Muscle, Fat Loss And Insane Exercises
2.Preserving Healthy Muscle during Weight Loss
3.High-Intensity Intermittent Exercise and Fat Loss

Cancer fighting super foods

May 11, 2019

1492

There are some superfoods which can fight cancer. You need to know what can help people to fight cancer. There are many foods available in a house which can help you to fight cancer. All you need to do is ensure that you are getting the super foods in the required quantity through your diet. That can be simple when you know which super foods you need in your diet to stay away from cancer.

Broccoli

All cruciferous vegetables including cauliflower, cabbage, kale, broccoli, contain cancer fighting properties but broccoli is the only food that contains a sizeable amount of sulforaphane. It is a potent compound that boosts your body is protective enzymes and also flushes out cancer-causing chemicals. Scientific studies have found that it can also target cancer stem cells which help in tumour growth. It is good for fighting breast, liver, lung, prostate, skin, and stomach and bladder cancers. You can add broccoli from salads to omelettes to your pizza.

Berries

All berries are full of cancer fighting phytonutrients. Black raspberries contain very high amount of phytochemicals known as anthocyanins. They can slow down the growth of premalignant cells and keep new blood vessels from forming. These blood vessels can feed a cancerous tumour and by stopping the anthocyanins can help you to fight cancer. It is beneficial against colon, oesophageal, oral and skin cancers. If you consume a half cup serving berries a day, it'll help you to fight cancer and will also help your health.

Tomatoes

Tomatoes are good for you as they help you to fight cancer. It contains lycopene which is a carotenoid that provides tomatoes their red colour. Lycopene can stop endometrial cancer cell growth and that was found in scientific studies. It is good against endometrial, lung, prostate and stomach cancers. You will get the most benefit from cooked tomatoes because the heating process increases the amount of lycopene that your body can absorb.

Garlic

Garlic is a well-known food that can fight cancer. There are phytochemicals present in garlic which have been found in scientific study is to halt the formation of nitrosamines. These are the carcinogens formed in the stomach and in some cases in the intestines. When you consume nitrates, which is a common food preservative such carcinogens can form in the stomach. If you consume garlic regularly, it will reduce your risk of some colon cancers by 50%. Garlic is useful for you to fight against breast, colon, oesophageal and stomach cancers. You can consume and garlic clove or a few cloves in any way you want. Many people also use it in food preparation as a condiment or spice.

Walnuts

Walnuts contain phytosterols (cholesterol-like molecules found in plants) which can block oestrogen receptors in breast cancer cells and thereby can slow down the cells' growth. That is why you need walnuts regularly. It can help you to fight against breast and prostate cancers. You can simply consume walnuts as snacks.

Beans

A scientific study conducted by Michigan State University found that black and navy beans can significantly reduce colon cancer problems in rats. It happens because more legumes main higher levels of fatty acid butyrate which in high amounts can provide protective effects against cancer growth. Dried beans are also effective in preventing breast cancer. Beans are mostly effective against breast and colon cancer problems. You need at least half cup of legumes a few times a week along with greens and other vegetables.

References

1. How To Use Superfoods As Medicine
2.Get Smart About Superfoods Infographic
3.Nutrition

Ketogenic diet and weight loss

May 10, 2019

1463

A very effective weight loss tool

Ketogenic diet can be a very effective tool when you want to lose weight. Different strong evidences suggest that you need ketogenic diet if you want to lose weight effectively.

Such a diet can help you to lose fat and preserve muscle mass at the same time. It will also improve many markers of different diseases. Ketogenic diet is even better than a low fat diet when you are trying to lose weight. Even when the total calorie consumption is the same for both type of diets, ketogenic diet works better in helping you to lose weight. A scientific study found that people on a ketogenic diet lost 2.2 times more weight than those on a low-calorie, low-fat diet.

A scientific study compared a low carb diet to a low-fat diet. It found that low carb diet help train losing 15.2 lbs weight while the low-fat group help in losing only 4.6 lbs during the study period. It is evident that over three months the low carb diet resulted in three times more weight loss.

Ketogenic diet also has a metabolic advantage in comparison to other types of diets. Some other ketogenic diet studies have found something interesting. They found that people can lose fat fine food intake is not controlled or restricted when they go for a ketogenic diet. This finding can be very important for a normal person living in normal daily life.

When you go for ketogenic diet, you do not have to count calories and so it is a less stressful option of losing fat and bodyweight. You'll be able to simply eliminate some of the foods without having to track calories throughout the day.

How ketogenic diets help in weight loss

Ketogenic diets help you to lose weight by the following ways-

Higher protein intake-some ketogenic diets will result in increase in protein intake. As many weight loss benefits.

Food elimination-ketogenic diets will also help you to limit your carb intake and as a result of that limit your food of sense. This alone will help you to drastically reduce calorie intake and that is one of the key of losing fat and weight. Since you do not consume many of the foods that contain high levels of carb, it will reduce the total carb consumption for you.

Gluconeogenesis-your body will start to convert fat and protein into carbs for fuel. As a result of that, you'll be able to burn more calories every day. And by burning more calories every day, you'll be able to lose fat and body weight.

Appetite suppressant-there are some ketogenic diets which will help you to feel full easily and fast. This is good for you because it will reduce the total amount of food you consume and because of that the total calorie consumption will likely go down. It is also beneficial for you because there will be some positive changes in hunger hormones like leptin and ghrelin.

Decreased fat storage– ketogenic diets will help you by reducing fat storage as it reduces lipogenesis. Lipogenesis is the process of converting sugar into fat. So, when this sugar going in to your body in less amount and when it is converted into fat in less amount, it will help you to reduce the total fat storage in different parts of your body.

References

1. Keto Blaze Weight Loss
2.ketogenic diet
3.Ketogenic Diet

Factors that contribute to strong erections

May 10, 2019

1559

If you want to maintain a strong erection, your body and mind need to be in good working order. There are several critical factors that play a role in the physical and mental aspects of an erection.

Physical fitness is the most important factor on the physical side of erection. If you want to achieve an erection and sustain it, you will need to be physically fit. If your body is not healthy, it'll be difficult to get blood flowing to different organs and that will result in problems in erection. If you are out of shape or overweight, then this is the time to tune yourself up because otherwise you're going to have election problems.

Getting a hard on is also a very important mental task and so your mental health will also decide whether you can get an erection and can sustain it or not. Even though you can get a morning boner and make get occasional random erection but most of the time you need mental stimulation to get an erection. It is necessary because if you are not turned on, your body will not send more blood to the penis. It means you needed clean and clear mind if you want to get a hard on and sustain it. It is very important for you to keep your mind healthy so that you can have the proper mental stimulation necessary, at the right time.

If you have both physical and mental factors working in tandem, it becomes easier for you to get a hard on and to sustain it as long as necessary. A strong erection need several things to go right and so your erection is a great indicator for your overall health. The things that need to happen for a good erection include release of hormones on demand, carrying the blood to the penis by the arteries with perfect efficiency, transmission of signal by your nervous system without a hitch and working of your mind with your body in perfect harmony.

What you should do?

Exercise

Exercise is the best way to strengthen your heart and your erection. It will increase seminar, strength and flexibility. If blood should go to the penis to its capacity so that you can get a firm erection, it means approximately 6 times its normal flow. It means if your heart is stronger, your arteries will be cleaner and you'll be able to pump more blood with each beat for a longer period of time with less effort. That will help you to get a strong erection and will also help you to maintain it.

Eating

Your diet is also very important in deciding whether you'll be able to get a strong erection and sustain it or not. Obesity is a primary risk factor for diabetes, high cholesterol, high blood pressure, some types of cancers, gallstones, degenerative arthritis and erectile dysfunction. If you have access belly fat, it may be difficult for your body to send enough blood to the penis. It may also result in reduced testosterone production.

When you are aroused, the endothelial cells in the penis released nitric oxide and it causes the muscles to relax which will help in better blood flow. Obesity can damage the endothelium and as a result of that you may not be able to get enough blood to your penis and if that happens, it'll be difficult for you to keep it erect for sustained period of time.

References

1. Hard on Demand
2.Lifestyle modifications and erectile dysfunction: what can be expected?
3.Erectile Dysfunction (ED)

Natural ways to increase your height

May 9, 2019

1152

If you want to increaseyour height , that is possible. Many people believe that increasing height is possible only when you're young but it is possible to increase height at any age. The following habits will help you to increase your height.

Have Ashwagandha

Ashwagandha is known as Indian ginseng and it helps in increasing your height. It contains different minerals which can broaden the bone skeleton and bone density and that can increase your height. It is easily available at different herbal stores. You need to mix 2 tablespoons of Ashwagandha powder in a glass of warm cow's milk and drink it. If you want, you can add a bit of sugar or jaggery according to your taste. You should drink it every night before going to bed at least for 45 days and that will help you to increase your height.

Drink milk

Drinking milk can help you to increase your height. Milk is rich in calcium which is an important mineral for bone growth. Calcium is also essential for you if you want to increase your height. Milk also has vitamin A and protein that can increase your height by a few inches. You will need to drink at least 2 to 3 glasses of milk daily. Consuming dairy products like cheese, cottage cheese, yoghurt and cream can also help you by providing with the necessary calcium.

Regular exercise

You probably already know that regular exercise is beneficial for you in different ways. It keeps you healthy and every from different health problems. When you perform regular exercise and play regularly, they can stimulate the release of growth hormone. This growth hormone helps in increasing your height. Different types of sports can definitely help you to improve your bodily systems and help your body to develop better. One good exercises that you should include in your workouts is skipping where you need to jump a lot. If you perform skipping for at least 30 minutes every day, it will help you to increase your height considerably. A horizontal bar can also help you to exercise that may increase your height. Hold on to a horizontal bar and hang with your spine stretched out. This is a very effective exercise for facilitating height gain. You need to stay in that position for 10 seconds and repeat at least 5 to 6 times every day.

Practice yoga

Yoga can help you to naturally increase your height. There are some yoga exercises which will increase the release of growth inducing hormones in your body. Yoga will also help you by a removing the tension and stress in your back muscles and that can help you to increase your height gradually. Surya Namaskar, Trikonasana (Triangle Pose), Parivrtta Trikonasana (Revolved Triangle Pose), and Adhomukha Savasana are some of the yoga asanas which will help you to increase your height.

Stretching exercises

Like yoga, stretching exercises will also help you to increase your height. You can stretch your body by standing on your toes for a few minutes every day, several times a day. There are other stretching exercises which are also beneficial for you. They include car stretch, Cobra stretch, super stretch, bow down, basic leg stretches and twists etc. If you perform stretching regularly, it will help you to increase your height by 1 or 2 inches. Stretching exercises are also beneficial for you because they will improve your posture.

References

1. 5 Inch Height Gain
2.Nutrition and Growth
3.Aging changes in body shape

Simple fixes for chronic heel pain

May 9, 2019

1675

If you are suffering from chronic heel pain, it may be because of plantar fasciitis. It is a common foot injury. You may suffer from stabbing pain in the bottom of your foot near the heel. Sometimes, it will go away automatically but in many cases it causes unbearable pain and so needs to be treated. There are Home remedies available which will help you to get rid of the difficult pain.

What is this plantar fasciitis? Plantar fascia is a band of deep tissue that runs from your heel bone to your toes. Plantar fasciitis is a condition where deformation or tear of the tissue happens. When that happens, it can cause irritation, inflammation and pain. It generally develops over time. It may also take some time to heal.

Treating plantar fasciitis at home

There are some simple home treatments available which can help you to resolve plantar fasciitis. It is necessary to catch it early for better results.

There are some home remedies which will help you to get relief.

Rest and stretch

If you are suffering from the pain because of over use, rest will help you to recover. Along with rest you can couple daily stretching exercises and that will help you to get better faster. Food exercises will help you to keep the plantar fascia from pulling and tightening up. That will help you by making it able to bear your weight when you get moving.

Rest your feet most of the time and twice or thrice during the day stretch it by following a proper stretching mechanism.

Where right footwear

It is very important to right footwear if you want to avoid plantar fasciitis. You need to wear footwear that is a good fit. If you are suffering from pain at the heel, you should avoid flat shoes that lack support. You need to find proper shoes to match your actual foot and biomechanics. If necessary go for arch support as it can help you to get rid of the pain.

You need to ensure that you do not walk barefoot around the house when you are facing heel pain. If you do so, it can stress the tissue in the bottom of the foot even more. Instead of that, you need to wear running shoes or sneakers that come with natural arch support. Such shoes are good for you as they do not deform the tissue and stretch and irritate it.

Ice your feet

Putting ice on your feet can also help you to get rid of plantar fasciitis pain. You can roll your foot over a frozen water bottle for five minutes. It is also okay to hold an ice pack over the bottom of your foot for 15 minutes. Do that for three times every day.

If you have done any strenuous activity or you have stand for an extended period of time or if you have sat down for a long duration, you can put ice on your feet or do any of the exercises with ice mentioned above.

Wear a splint

If you are suffering from pain in the heel, you can wear a night splint. It will help you by bracing your foot and ankle in the proper position while you sleep. If you are suffering from severe pain, night splints are very important for you as they will help stretch the plantar fascia and ease the pain.

References

1. Fast Plantar Fasciitis Cure
2.Plantar Fasciitis
3.Plantar Fasciitis

How to reverse diabetes

May 8, 2019

2081

If you want to reverse diabetes, you will have to do a few things and make some changes in your life. Let's find out what you can do to reverse diabetes.

Start exercising

This is one of the most important things that you need to do if you want to reverse diabetes. This is the most significant change you can make in your life which will help you to get your diabetes reversed. Scientific studies have found that about 11.5% of the group which reduce their intake to 1200 calories from 1800 calories a day and increased activity levels 175 minutes per week experienced diabetes remission after one year. According to a report published by the American College of Sports Medicine and the American Diabetes Association, which analyzed multiple studies on the effect of exercise on type 2 diabetes management, found that regular exercise helps control insulin resistance and blood glucose levels.

Use more cinnamon

Cinnamon is really good for you if you want to reduce your blood sugar level. A study published in the Journal Nutrition Research found that people who took a higher those of cinnamon found their blood glucose levels lowered more in comparison to people who consumed less cinnamon. Other scientific studies done in different parts of the world found that larger doses of cinnamon could lower fasting blood sugar more than smaller doses or a placebo. Cinnamon has high antioxidant content and so it is beneficial in managing diabetes.

You can sprinkle some cinnamon in different foods that you consume throughout the day. He can add some cinnamon to your oatmeal or yoghurt, use cinnamon to flavour your coffee instead of sugar or can add it to other snacks.

Reduce red meat consumption

If you eat red meat, if possible completely stop it or at least reduce your red meat consumption if you want to lower your blood glucose levels. You can also eliminate burgers, bacon and steak from your diet because that will help you to say goodbye to diabetes. Red meat contains high level of iron and that makes insulin less effective. It can also damage the pancreas cells that produce insulin. Processed meats also have high levels of sodium and nitrites and they can have similar negative impact on your health. Researchers who analysed millions of data in different studies found that people who are eliminated red or process red meat from their diet could lower their diabetes risk by 35%. Instead of red meat, you can choose plant-based proteins which include beans on nuts, lean poultry like chicken and seafood.

Fish oil

Fish oil is good for you when you want to reverse your diabetes. It contains omega-3 fatty acids which will keep your heart and brain healthy. They will also help you to manage diabetes. Analyses of different clinical trials found that fish oil increased adiponectin levels in people which are an important hormone for regulation of glucose.

Start yoga

Practising yoga everyday will help you to reverse your diabetes. When you practice yoga regularly, you'll be able to keep your glucose levels steady. Yoga will also help you to lose extra weight. Mental stress can result in a rise in blood sugar in people who suffer from diabetes. Yoga can help you to reduce your mental stress and thereby reduce the possibility of higher blood sugar. You also have many other physical and mental benefits for you.

References

1. Diabetes Loophole
2.Diabetes
3.What is Diabetes?

How to cure your depression

May 8, 2019

1634

If you're suffering from depression, you probably know how hard and dangerous it is. But there are ways which will help you to fight and cure depression. Let's find out what you can do to cure your depression problem.

What you can do about your physically

Exercise

If you really want to get out of depression, you'll need to get up and move your body. You'll need to exercise. It is necessary because your body and mind have a strong connection and when make some changes in your physiology, it will automatically change your mind. Even if you get 30 to 40 minutes of cardio workout and only three times a week, it will reduce your depression symptoms. The same way, walking or running is also great for you because it will help you to clear your head. When exercise, your body will release some hormones and they will help you to feel better about yourself and that feeling will help you to get rid of depression.

Sleep

Some people find it difficult to sleep due to stress and anxiety. Some other people may find it difficult to get up in the morning and one to stay in the comfort of a warm bed and dark room.

Proper sleep is very important because too little or too much sleep can trigger depression symptoms. Sleeping for 7 to 8 hours format should be good enough for you. You just need to ensure that you are consistent in your sleeping habits, time and duration.

Diet

Eating healthy has a direct impact on your body and mind and it can help you to cure yourself of depression. Scientific studies have found that there is a correlation between high sugar/high-fat diets and depression. You need to avoid those foods that make you feel sluggish as they can bring in negativity to your life and that can alone make you depressed.

When you consume processed foods and fast foods, your body gets trans fat and such a diet that is high in trans fat may increase your risk of depression. A scientific study found that when participants consumed trans fat at a higher level, there was 48% increase in the risk of depression in comparison the people who did not consume fats. You need a diet that is rich in healthy polyunsaturated fats like fish and vegetable oils.

What can you do for your mind?

Creativity

If you can stimulate your imagination, that will help you to get out of the depression problem. He can stimulate your imagination with new experiences. You can try to enjoy art, theatre, poetry, music or you can also try to reconnect with talents you have neglected so far. Finding a great hobby that you have passion for will definitely help you to focus more on your creativity instead of the bad things in your life, which is the reason for your depression.

Psychotherapy

Psychotherapy can help you to understand yourself and breaks self-defeating patterns. You need a professional psychotherapy expert who can help you to find out more about the causes of your depression and then try to find solutions for such problems.

Education

Acquiring new skills will help you to get out of and negative mode. You need to challenge yourself by acquiring new skills. You can take new classes and attend lectures to learn about something which you always wanted to do but could not find time before.

References

1. Destroy Depression ™
2.Depression
3.Depression�

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Why crunches are bad for you

May 7, 2019

1374

They can be dangerous

If you do the right crunches, they can be harmless but most of the people are not doing them right. If you want to do crunches in a safe and effective manner, you will need lots of body awareness and anatomical knowledge. There are some people who throw their legs in the air or add some twists while performing crunches. While performing crunches, you can pull a muscle, sleep some this in your spine and make create other health problems which may not show up immediately but they may appear at a later time.

Not so good for your spine

Regular crunches are not good for your spine and they can wreck havoc on your spine. Good instructors will tell you to flatten your spine to the floor when you do crunches. It can protect you from major injury to some degree but while doing that, you may also train your body to stay in that flattened position. Your spine naturally has curves for a reason. Good core training will take into account those curves and accordingly train your body to move. They will also support your spine without having to compromise a natural integrity of its form. But doing simple crunches may not worry about the natural curves or your spine and that can create big problems.

If you release the spine too much while performing crunches or overextend the curve of the lower back, it can result in major issues for your spine and this is something that you don't want.

May result in poor posture

If you are performing crunches regularly and if you are not doing it right, it can result in poor posture. Many people tuck their butt under and hold in their abs because they have done too much bad crunches. This is bad for you because it disrupts the natural curves of the spine. At the end, regular crunches can result in strong bad posture.

Your whole body is a connected system and if you are tucking bottoms it can result in spinal curves which may slump your shoulders downward, the head forward. It can also result in old lady hump and cause a poor posture that you don't want.

Wrong focus

Crunches mostly focus on the surface muscle but they do not focus on the deep core muscles and this is a mistake. If you're over focusing on surface muscles instead of deep core muscles, you will not get the six-pack abs or other well-defined look of your abs, for which you are performing the crunches. Crunches zone your surface ab muscles. If you want strong core, you need to focus on the through core strength and crunches do not work on those core muscles. If you're only concerned about how your stomach looks, then you can go ahead and do crunches but if you want real strength in your core which will support the body in motion, you'll have to go deeper and focus on the deep core muscles.

Tension and restriction of the hips

When you perform crunches regularly and you tuck your butt under while performing it, it will overwork surface muscles but will disengage more core muscles. It will tighten hip flexors and will create tension in the hips. It can result in problems in the hip joint which may cause lower back pain.

References

1. Crunchless Core
2.The effect of abdominal exercise on abdominal fat.
3.Abdominal muscles

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